Metcon

800m Run (Time)

Death By Burpee’s (AMRAP – Reps)

-Continue this pattern until you cannot complete the Rx’d number of burpee’s within the minute.

5 Rounds (5 Minutes)= 15 Burpee

10 Rounds (10 Minutes)= 55 Burpee’s

15 Rounds (15 Minutes)= 120 Burpee’sStart with a “Catch Up” round to make up for the minutes you were running. Example: My 800m Run took me 3 Minutes so I will perform the total of rounds 1, 2, and 3 burpee’s (6 Burpees) before starting minute 4.

Cool Down

Metcon (No Measure)

Cool-Down:

Barbell Pec Smash x 60s ea. Side

Banded 3-Way OH Stretch x 60s ea. Direction

Couch Stretch x 2 Minutes ea. Leg

Extra Gains

800m UB Sled Drag Walk

Walking, facing forward, dragging a sled with weight that allows you to not stop moving.

Reverse Plank (Accumulate 2 Minutes )

Laying with feet and shoulders supported on boxes, but middle of the body is suspended without assistance.